Power Clean

Wednesday, February 27, 2019

CrossFit Golden - Lacey/Greg

12:00 PM ~ 20 of us

Warm Up

scorpions front 10 quick
mountain climbers stretches
frankenstein romanian deadlift

row

squat stretch calves
squat rotate knees in/out circles
quarter squat jumps

row

Barbell Warm Up

5 high shrugs
5 muscle snatch
5 high power clean
-
5 hang power clean
5 power clean

Weightlifting

Every 90 seconds, for 24 minutes (8 sets) of:

Power Clean (3 Reps )
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)

Tall Box Jumps (6 Reps)
(step down – do not jump down)

Box Jump / Power Clean
20 / 95
24 / 105
24 / 115
24 / 125
24 / 135
24 / 145
24 / 155 (missed 3rd rep)
24 / 155 success

Metcon

For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)

7:25.  I got off the rower at 3:20 and slow transition to 20" box.

Fortunately I went in the 4 minute staggered group so I had a little more time to rest.  It also allowed me to try a 30" box jump.  I landed it, but would have struggled with 6 reps during the weightlifting workout.